CrossFit Barbending – CrossFit

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups

Metcon (Time)

20 MU

*rest :60 every time you break*

12 min cap
work on progressions if you don’t have a MU

Metcon (AMRAP – Rounds and Reps)

20 min:

10 1 arm KB snatches(5 per side) 70/53

15 cal row

rest :90

Metcon (AMRAP – Rounds and Reps)

B-Fit

A.

Three sets of:

Front-Racked Alternating Lunges x 8-10 reps each leg @ 2011

Rest 60-90 seconds

Turkish Get-Ups x 2-3 reps each arm

Rest 60-90 seconds

Side Planks x 30-45 seconds each side

Rest 60-90 seconds

B.

Complete as many rounds and reps as possible in 5 minutes of:

Dumbbell Weighted Burpees x 3 reps

Alternating Dumbbell Rows from the Plank x 5 reps (each arm)

Dumbbell Thrusters x 7 reps

Rest two minutes and then repeat.